Nevertheless, strength training has benefits that you’ll carry with you for life. You more than cover the cardiovascular benefits with all your hours in the saddle, but denser bones, lean tissue and stronger ligaments and tendons come from pushing, pressing and carrying weights.
In other words, strength training is another arrow in your quiver to fend off Father Time.
Remember: Strength training doesn’t have to be complicated, nor do you have to spend hours in the gym to reap the benefits. A simple program with exercises that focus on the big muscles groups will give you the most bang for your buck. Two days in the gym is all you need. If you’re efficient and emphasize technique, you can knock out a solid workout in less than 40 minutes.
If you’re feeling beat up from a high-volume week, reduce the weight on all the exercises. If you listen to your body and utilize some common sense, strength training should go well for you—and help your chances at a new PR.
Split Squats
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Put your foot on the bench or box behind you while holding a pair dumbbells. Bend your knee to 90 degrees and drive yourself back up to the starting position while keeping your eyes on the horizon. Complete 3 sets, with 5 reps on each leg.
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Grab a pair of dumbbells and hold them above your shoulders. Tighten your entire body and then press the dumbbells straight up until your elbows lock. Slowly lower the dumbbells back to the starting position and repeat the exercise. Complete 3 sets, with 5 to 6 reps.
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Hold a kettlebell or a pair of dumbbells in front of your legs. Pull your shoulders back and down to keep your back in a proper position during the exercise. Lower the kettlebell or dumbbell towards the floor by bending at the hips while keeping your arms straight. Raise your left leg behind you, keeping your right knee slightly bent, and lower the bell towards the floor. Keep your eyes focused on the horizon throughout the movement. Complete 3 sets, with 5 to 6 reps on each leg.
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Grab the bar or handles and lean your body back, keeping your body rigid and your feet in one place. Pull your body up until your chest touches the bar. Pause and return to the starting position. Complete 3 to 4 sets, with 5 to 8 reps.
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Pick weights that feel heavy but manageable. Use the same setup as the deadlift. Take quick, short steps, keeping your back straight and your head up as you walk for 50 to 100 feet. Complete 2 to 3 sets, each 40 to 60 meters.
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